1. build prerequsities 2. make specificity smooth ONLINE COACHING: forms.gle/Foor... My new (detailed) planche E-book: payhip.com/b/D... my new instagram where I'll post consistent content: www.instagram....
Too much anterior pelvic tilt looks bad same with too much planche tilt, the middle ground where your body is completely straight looks best in my opinion.
Nice tutoriel man 💪🏻 . Btw when you train in a low rep range like that in pull up . Will that build muscle ? Or i still have to add some higher rep range set ? Or hypertrophy is more about the overall volume ?
Thanks for your videos they help a lot💪 Can you please make a video about emom and grease the groove and describe it and how to adapt them to static training?🙏
Hey, thanks for the video I had a question about the retraction part I used to do neutral front lever and recently I started to focus a lot more on retraction and indeed get injured on my scapula as you describes😅 but I was starting doing it to work toward Victorian where people seem to be a lot more retracted and I thought it was natural progression especially it really improved my dragon press and victorian skills So what's in your mind the way to go for Victorian?
Position is neutral but action is retraction (you have to resist going into protraction). I wouldnt do what you did, i would work on front lever touch, victorian progressions, and rear delts accessories with no real focus on retraction
u must retract bro, not necessarily 100% retraction, but it is needed especially in higher strength movements, no neutral . u may see some elite pullers not retract, its wrong yet at least they have a perfect form in all other areas like iliesse, most of em do retra tho, it helps alot in perfect form too. great vid tho keep it up !!
Thanks for your opinion. Scaupla is more neutral than retracted, obviously its not protracted. Full retraction (how i did it in the video) is what im talking about
in my opinion the anterior pelvic tilt isn't correct as it tends to break the line. Like you mention this is probably a matter of personal preference. At the beginning i learned it with anterior pelvic tilt, hyperextending my back. Took me some time to correct it towards a neutral pelvis as this was way harder for me. Great general advice and good tutorial overall (:
Bro regarding planche I have 2 questions, 1. What's the best exercises to strengthen my bicep tendons? 2. How can I periodize it like intensity, frequency and volume? Thanks.
being strong it’s important to an extent because it doesn’t matter how strong you are in dips or pull ups it doesn’t mean you will be strong in planche it helps but to have good strength in planche you need to do the planche because this thing call “specificity” but overall it helps being strong, but planche strength is more complex i think , good form you get it training, it because as a perfect form planche doesn’t translate to 300 pound dips; 300 hundred pound dips don’t translate into perfect form planche or maltese What do you think about this correct or false sasa venos?
Great video! Man I dunno what my problem is. I'm 190cm and about 89kg. I've been working hard on pull-ups for years and my weighted max is +70kg for 5 reps. I can do a 5 second straddle front lever but full still feels impossible. It's a weird technique to learn, some people say it should feel like a straight arm press (to your hips) while others say to pull back and down like you're retracting (without actually moving the scapula). Hopefully I'll get it someday.
Work specifically on your front lever, your pullups are STRONG. you wont benefit much for the FL by increasing your pullup strenght probably. Its not the same for taller people
Work the front lever everyday ! Choose wisely your volume and intensity to not overtrain and be exhausted but train your front lever every single day. You'll get a massive boost of progress like that. Work on every aspect of the front lever Static with straight arms Dynamic with straight arms Dynamic with bend arms Play with leverages for me it was half lay, half lay straddle, weighted advanced tuck, adv tuck Do front lever raises Front lever presses Negatives front lever Don't hesitate to work on a small range of motion towards the end of your set The idea is to completely exhauste yourself at the end of each set. 5min rest each set It's very important You need to be fresh I'm 187cm 90kg It took me 3 years to get the front lever
I do not understand the "neutral scapula". I always thought the base for FL was the scapular retraction and I grinded that gesture til I got around 8 to 10 sec in the FL. Could you expand more on that please? :)
RPE 10 training is more stimulative than RPE 7-9. However, by the time you recover from RPE 10 training, you could have easily accumulated more "gains" by higher frequency of RPE 7-9 (in most cases). Also, RPE 10 training all the time has high risk of injury and will just beat you up like crazy, not sustainable
Bro did you delete a video where you talked about unlocking skills through indirect training? I was looking for it and couldn’t find it. I remember u said supinated backlever and handstand push-ups will give you planche, and other cool concepts I liked that video lol
I've been working on my Retraction i feel so uncomfortable when searc for proper form.. then i saw this and said "Retration isn't a must" if you want a perfect front lever
Hey sasa, great video. I can do 5 reps weighted pullup + 90lbs @ 145lbs but I still can't front lever. Do you recommend I keep training the weighted pull up or front lever specific exercises?
@Sam-vt3ed Sounds like you are plenty strong enough for front lever specific exercises. Your body probably needs more time in horizontal pulling motions. FL raises and dragon flags.
@@Sam-vt3ed I have similar stats as you in terms of pull up to weight ratio, and I'm 5'9 and not quite there yet. But we will get it for sure , just gotta be patient :)
you once said that it is recommend to get 2x bodyweight pull up for one rep. but now you are saying that it is enough to be able to do 1,5 x. bodyweight for a few reps (wich is much easier). pls reply. btw I can do +70% bodyweight pull up for one rep but not even halflay FL for a second. im only close to halflay but full feels impossible
Sasha what about negative weighted pullups ? For example i weigh 100 kg. And i can do 1 rep with 40 kg. However currently im training 50-60 kg negatie pullups 3×3. 2 times a week. What are your thoughts on that?
Being close to failure is Important for hypertrophy. Going to failure (genuine failure) always just (might be just psychological) makes me trash regardless of the rep range
Specificity. You will get stronger as long as you apply progressive overload. Could be 3-5 reps, could be 8-10. 3-5 is more specific and therefore better because it allows you to lift heavier loads -> training your ability to pull the most weight. 8-10 doesnt do that, it makes you stronger by building muscle usually. I hope this answers your question
@SasaVenos there is also a few calisthenics athletes like Ian Barsagle that think is better to do 8-10 reps for increase the weight, what do you think about it?
Could you make a video to become even better in the fl I can do 17 clean pull ups, fl hold 10 sec pr and a few sec one leg touch but I wanna become even better by achieving touch flpu and more clean presses
3:04 Funny because I weight 70kg and I can do like 5 reps of 40kg chin ups and I strugle a lot with front. I am probably at the worst part of the journey to unlock front lever beetwen full front and halflay xd